Guides
The math behind your training — how to estimate a one-rep max without risking injury, predict your race time at a new distance, and figure out how much protein your body actually needs. Each guide links to the calculator that does the work.
Strength
How to estimate your one-rep max
Epley and Brzycki formulas, why sub-maximal testing is safer, and when the estimates are most accurate.
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Running
How to predict your race time
Riegel's formula, the fatigue exponent, a worked 5K→10K example, and where the model breaks down.
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Nutrition
How much protein do you need?
g/kg ranges by goal, meal distribution, source quality, and a worked example for a 70 kg athlete.
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